All About Low-FODMAP Diet & IBS: A Very Quick Guide · The Low-FODMAP Diet Trying the Low-FODMAP...

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ContentsIntroduction

PART ONE

LOW-FODMAP DIET BASICSWhat Is the Low-FODMAP Diet?

What to Expect

Benefits of the Low-FODMAP Diet

It’s Not Just for IBS

Signs of Digestive Disorder

10 IBS Trigger Foods

Low-FODMAP Diet Guidelines

Symptom Tracker

How to Identify Trigger Foods

Adapting the Low-FODMAP Diet

Allergies versus Intolerances

FODMAP FAQs

Seven-Day Starter Meal Plan

Tricks to Help You Stay on Track

Foods to Enjoy and Avoid

10 Tips for Eating Out

PART TWO

LOW-FODMAP DIET RECIPESMixed Berry–Chia Breakfast Smoothie

Spiced Pumpkin Quinoa and Oat Cereal

Orange-Vanilla French Toast

Poached Eggs on Red Potato Hash

Chicken Salad with Grapes

Spinach, Strawberry, and Walnut Salad

Grilled Eggplant with Tomato and Basil Salad

Balsamic-Dijon Grilled Chicken Skewers with Mixed Bell Peppers

Enchiladas with Olives and Cheddar

Gluten-Free Penne with Basil-Walnut Pesto

Chicken Carbonara

Steak Fajitas with Bell Peppers

Vanilla Chia Pudding with Blueberries

Orange-Vanilla Smoothie

Lemon-Rosemary Granita

Spiced Popcorn

Fresh Salsa and Baked Tortilla Chips

Baba Ghanoush

Low-FODMAP Mayonnaise

Balsamic-Dijon Dressing

Garlic Oil

Resources

References

The Dirty Dozen and the Clean Fifteen

INTRODUCTION

The Low-FODMAP DietTrying the Low-FODMAP diet will provide you with valuable tools to make foodchoices that enhance your life and health.

If you, a loved one, or someone you care for are among the 25 to 45 millionAmericans suffering from irritable bowel syndrome (IBS), then your daily foodchoices probably cause more than physical symptoms. Flare-ups of the condition cantrigger feelings of anxiety, embarrassment, and isolation, too. Even worse, findingadequate medical treatments is often challenging and expensive.

Fortunately, the low-FODMAP diet offers a way out of this suffering. This veryquick guide contains all of the tools you need to regain some control over thecondition and free yourself from the physical and emotional distress caused by IBS.

What’s a FODMAP? FODMAP is an acronym for “fermentable oligosaccharides,disaccharides, monosaccharides, and polyols.” In simple terms, a low-FODMAP dietrestricts certain types of carbohydrates, providing symptomatic relief for many peoplewith IBS. By minimizing your consumption of foods containing FODMAPs, yousignificantly reduce your chances of experiencing unpleasant symptoms like bloating,cramps, and diarrhea.

Combining a standard elimination diet strategy with FODMAP foods instead ofallergens has become a successful strategy for managing IBS. If you suffer from IBS,trying the Low-FODMAP diet will provide you with valuable tools to make foodchoices that enhance your life and health, and could be the answer you seek for relief.

You might feel intimidated by a diet that restricts the foods you are allowed to eat.Many aspects of family, social, and cultural life center around food, and by limitingyour diet, it may seem as though you are limiting your lifestyle. The good news is thateating a low-FODMAP diet doesn’t mean consuming bland, mushy foods. To get youstarted, this book contains 21 delicious and enjoyable low-FODMAP recipes thatappeal to the palate without disrupting the gut. In addition, it provides the followingtools to help you achieve a low-FODMAP lifestyle that is both sustainable andenjoyable:

Lists of high- and low-FODMAP ingredients that show what you can and cannot

consume safelyDetailed information about low-FODMAP diets to help you understand the howsand whys of the lifestyleA guide to help you identify trigger foods and track your symptomsStep-by-step recipes that make food preparation simple and easy

With so many tasty dishes to choose from, your daily food choices will soon bedriven by delicious flavors, not problem reactions. Get ready to enjoy a satisfying andsymptom-free lifestyle.

WHAT IS THE LOW-FODMAP DIET?

For many Americans, the word diet has negative connotations, drawing to mind aperiod of temporary deprivation and hard work in pursuit of weight loss. The low-FODMAP lifestyle isn’t your typical diet experience. It is a customizable eating plancreated to allow IBS sufferers like you or your loved one to make positive dietarychanges, ensuring a more healthy future.

If you have IBS, then you already know thediscomfort it can cause, with painful andembarrassing gastrointestinal symptoms, includinggas, cramping, bloating, and diarrhea. You may alsobe suffering from a reduced quality of life, becausemaking plans can be difficult when you never knowwhether you will experience symptoms that requireyou to stay close to home. The low-FODMAP dietoffers you the ability to live your life as you didbefore you had IBS: free from gastrointestinal discomfort and embarrassment. It is apositive lifestyle change that allows you to reduce your symptoms and improve yourquality of life.

The science behind FODMAPS

IBS is considered to be a functional bowel disorder which means there are noapparent anatomical, infectious, or metabolic issues, but symptoms still persist,negatively impacting the quality of life and health. Since there is no definitive causefor IBS, it is very difficult for health care providers to craft a treatment that will workeffectively. The cause (or causes) of IBS is not fully understood, so most doctorssimply address the symptoms with medication, digestive treatments such as laxativesor bulking agents, and advice on lifestyle choices.

In the 2000s, Peter R. Gibson and Susan J. Shepherd, two researchers at MonashUniversity in Australia, set out to explore the relationship between food intake andsymptoms in patients with IBS.

What they discovered was an approach to eatingthat offered significant symptomatic relief in 75percent of the people in the study. By making the samestrategic changes in your diet, you may be able toexperience a similar reduction in or elimination of thediscomfort associated with IBS.

When you see the list of foods that are consideredhigh-FODMAPs, you might wonder what they have in common. There are both healthyfoods and junk foods in both high- and low-FODMAP groups. The answer is that theyall contain carbohydrates.

Carbohydrates—simple and complex carbs and fiber—are concentrated in plantfoods. Simple carbohydrates are listed on packaged food nutrition labels as sugars,which can be the sugars naturally found in milk, fruits, and vegetables or processedand refined sugars and syrups. Complex carbohydrates found in grains and legumes aswell as in fruits and vegetables are sometimes referred to as starch. Thesecarbohydrates are broken down by bacteria in the gut into the nutrients our bodiesneed.

In addition, there are some carbohydrates that humans are not able to digest,known as fiber. Even though fiber doesn’t supply nutrients to the body, it is stillimportant to our health and digestive system. Soluble fibers have been shown to bepart of keeping cholesterol levels and plaque low. Insoluble fiber has long beenknown for its ability to keep us regular.

All these different types of carbohydrates share a characteristic: Once they arrivein the gut, they begin to ferment. If something happens to disrupt the amount of bacteriaat work in the gut or the amount of time a food spends in the gut, there can be severalconsequences.

Someone with a functional digestive disorder may be unable to digest certaincarbohydrates for a variety of reasons. They may lack a specific enzyme or enoughbacteria in the small intestine, for example. When carbohydrates aren’t digested in thesmall intestine—a condition referred to as malabsorption—the bacteria in the largeintestine suddenly find themselves with a bounty of the things they love to eat. The by-products of the bacterial feasting include acids, alcohols, and carbon dioxide, thesame process that happens when yeast bread rises or beer is brewed. Since this is

happening inside your gut, the gas is trapped. That’s why some foods can make you notonly feel but look bloated.

This is unpleasant enough, but it gets more complicated. Once fermentation isunder way, it changes the pH of the gut, opening the door for a host of additionalsymptoms, ranging from gas and belching to inflammation and acid reflux. The rapidgrowth of the bacteria puts stress on the membranes lining the intestines and gut, andthey become permeable. Important nutrients are able to leak out of the digestive tractbefore they are properly digested and absorbed.

In addition, these compounds are considered “osmotic” since they can attract andhold moisture. Bakers and pastry chefs take advantage of sugar’s ability to attract andhold moisture to keep baked goods moist and flavorful for a long time. When someonesensitive to FODMAPs ingests sugar, they end up feeling, at the very least, bloatedand uncomfortable.

The low-FODMAP diet has been around since 2001, but it has taken some time togather evidence to support the benefits of the diet. Over time, though, an increasingnumber of individuals have gotten relief from their IBS symptoms by cutting out high-FODMAP foods. Individuals with other conditions have also found it helpful.

My GI doc recommended this diet as a solution to my IBS. It has made ahuge difference. We also did some testing and I know now that I cannotdigest sugar properly. This diet is not hard to follow if you cook athome. I have found it challenging to eat at restaurants. But the longerI’ve been on this diet, the easier it is. I’ve not added much back to mydiet yet. I just feel like I’m doing so well, I can stand to lose thosefoods. I can leave the house without feeling scared now. So it’s worth itfor me to continue to follow this diet.

—HALAH

How FODMAPs Affect DigestionFODMAPs are a group of natural sugars (carbohydrates) that arepoorly absorbed by the body. Not all carbohydrates areFODMAPs, so it is important to look closer at what sugars fallinto this group.

Fructose (fermentable oligosaccharides): includes apples,pears, mango, watermelon, cherries, fruit juice, honey, agave,and high-fructose corn syrup

Oligosaccharides (GOS): includes non-canned lentils, noncanned garbanzo beans(chickpeas), hummus, kidney beans, pinto beans, peas, whole soybeans

Lactose (disaccharides): includes milk and milk products from cows, goats, andsheep

Fructans (monosaccharides): includes wheat, rye, graham flour, rye, onions,artichoke, Brussels sprouts, broccoli, cabbage, fennel, garlic, leeks, okra, redcabbage, radicchio, shallots, and watermelon

Polyols: includes glycerol, isomalt, maltitol, mannitol, sorbitol, xylitol, apples,apricots, cherries, peaches, nectarines, pears, plums, prunes, avocados, blackberries,lychees, cauliflower, and mushrooms

If FODMAPS make it into the large intestine they can cause bloating and gas whenfermented by bacteria in the gut. Diarrhea can also develop due to an influx of fluidwhen there is excess sugar in the large intestine.

WHAT TO EXPECT

Over the first four weeks, you will eliminate or minimize foods containingFODMAPs. During that time, you will track your IBS symptoms so you can noteimprovements and determine how the plan is working for you.

After four weeks, you will strategicallyreintroduce foods into your diet to determine whichingredients trigger your IBS symptoms. By identifyingfood triggers, you can begin to customize your low-FODMAP diet plan to meet your own unique needs.

To ensure success you should also incorporatethe following guidelines along with the low-FODMAP diet:

Avoid caffeine, fats, and alcohol. These are not FODMAPs but can createserious issues in your digestive tract.Do not over eat. Keep your portions moderate.Savor your food. When eating quickly, you can gulp air, creating gas andbloating.Don’t let your stomach get too empty. When you’re excessively hungry, you mightoverindulge, especially if your blood sugar drops too fast.Eat in peace with no adrenaline-fueled discussions about work or stressfulpersonal issues.

BENEFITS OF THE LOW-FODMAP DIET

The low-FODMAP diet is recognized as a potential management option for peoplesuffering from IBS and other gastrointestinal disorders. FODMAPs are not unhealthyor reactive for many people; some can consume huge amounts of these foods with noissues, but when you are sensitive to FODMAPs you will receive some benefit whenfollowing the low-FODMAP diet. Some benefits associated with the low-FODMAPdiet are:

Reduction or elimination of IBS symptoms This benefit is probably the mostimportant for people with IBS. In clinical trials, over 75 percent of the IBS patientswho participated reported a reduction of symptoms. Bloating, gas, constipation,diarrhea, and painful cramps diminished during the course of the research project.This diet is not a cure-all, and there is a range of improvement from completedisappearance of unpleasant digestion issues to no effect at all.

Improvement of mood Obviously if you have ahappy stomach, you will probably feel more positiveemotionally. This better mood might also havedeeper roots in your body. There is a connectionbetween lactose and fructose malabsorption and milddepression. People who have absorption issues havelower tryptophan concentrations in the body, and thetryptophan present is not absorbed well when thereare high concentrations of fructose in the intestines.Tryptophan is an essential amino acid that is required to synthesize serotonin, aneurotransmitter associated with feeling good emotionally. Too little tryptophan cancause an imbalance in serotonin levels, creating mood imbalance that can lead todepression. A low-FODMAP diet (in particular, low-fructose intake) has been linkedto an improvement in the symptoms of depression for some patients.

Understanding which foods cause issues The elimination diet associated withFODMAPs will help identify exactly which foods cause your IBS symptoms toworsen as well as foods which can be added back to your meals with no ill effects.This information is crucial when planning your meals so that you have no digestiveissues.

Reset your food tolerance levels It might seem strange that after eliminatingFODMAP foods that trigger your IBS symptoms, you can then add them back in withno ill effects or at least tolerate small amounts. Your body has a tolerance cutoff pointfor almost everything you eat. Have you ever eaten several pints of strawberriesbecause they are in season and felt awful afterward? If you eat FODMAP foods everyday and have a low tolerance for them, even a little can send you into intestinaldistress eventually. By completely eliminating these foods and allowing your systemto reset, you can start fresh and keep your consumption under your personal tolerancelevel.

A cleaner healthier gut Gut health is crucial to general health and can be acontributing factor to autoimmune diseases and conditions such as IBS. RemovingFODMAP foods can help rebalance your gut flora and calm inflammation caused bythis food sensitivity. When your gut becomes healthier you will be able to eatFODMAP foods in small amounts again in some cases, and your digestion willimprove universally.

When I read about FODMAPs, I get conflicting information aboutfoods that are and are not considered low-FODMAP items. Why isthat happening? More and more foods are being evaluated for thequantity and type of FODMAPs they contain. Information is released asit becomes available, and sometimes it supports previous information,sometimes it contradicts it. In addition, people with IBS and similarconditions have to take a very personal approach to controlling whatand how they eat. Books and websites based on personal experiencewith FODMAPs have some valuable information, but always regardonline anecdotal statements with caution. A third consideration is thatfoods are not as uniform as you might imagine. One beet is quitedifferent from another, so likewise, some people find a certain foodtolerable on a low-FODMAP diet while others do not. Response candepend on factors like the variety that was grown, the soil it grew in,how old the vegetable was when you ate it, and how much of it youconsumed.

What Is IBS?Irritable bowel syndrome (IBS) is acondition of the large intestine (colon orbowel) that can cause changes in bowelhabits, pain, and gas. The cause of thisdisorder is not known, and it likely can betriggered by numerous factors, so treatmentcan vary depending on the severity ofsymptoms and individual sensitivities. Manypeople with IBS can control their symptomsby addressing lifestyle choices such asstress management and diet.

There is no definitive test to diagnose IBS,so it is important to consult your health care

provider to discuss any symptoms and rule out other conditions. The symptoms of IBScan come and go and differ in both intensity and variety depending on each individual.Symptoms tend to worsen after meals and can include:

Gas or bloatingConstipationCramping or abdominal painDiarrheaFeeling of incomplete voiding during a bowel movementHeartburn after normal-size mealsLow back acheMucus in the stool

IBS symptoms do not include blood in your stool, unexplained weight loss, fever,vomiting, or increased urination, so if you also suffer from any of these symptoms, it isimportant to pursue other diagnoses to safeguard your health.

IT’S NOT JUST FOR IBS

While early studies showed the effectiveness of a low-FODMAP diet for IBS,research is now underway to test how low-FODMAP eating may affect other bowelhealth issues.

IBD

According to the Mayo Clinic, inflammatory bowel disease is an autoimmunecondition involving inflammation of the digestive tract. The most common forms ofIBD are Crohn’s disease and ulcerative colitis. The University of Virginia MedicalCenter notes that while more research is needed, primary results indicate that a low-FODMAP diet may also help manage symptoms associated with IBD.

Fructose malabsorption

Fructose malabsorption is a condition in which the bodypoorly tolerates fructose intake. Researchers at theUniversity of Austria found that fructose malabsorptionmay cause symptoms similar to those of IBS. Since thelow-FODMAP diet is also low in fructose, it may beeffective in minimizing symptoms associated withfructose intolerance. However, while the low-FODMAPdiet is low in fructose, it is not fructose-free, so it is bestto discuss this plan with your primary health care provider before adopting it tomanage fructose malabsorption.

Celiac disease and gluten intolerance

Celiac disease is an inflammatory autoimmune disorder in which consumption of anyfoods containing gluten causes damage to the villi in the small intestine. This causes anumber of intestinal issues, including gastrointestinal distress and an inability to digestfoods and absorb nutrients.

According to the National Foundation for Celiac Awareness, about 1 in 133Americans has celiac disease. The only treatment for celiac disease is a completelygluten-free diet. The low-FODMAP diet is not completely gluten-free, but it can easilybe adapted to be so. Some low-FODMAP diets include a few gluten-containingingredients such as oats (which is often processed in the same factories as wheat andbarley) and asafetida powder, which is often used as a replacement for onions. Avoidthese ingredients if you choose a low-FODMAP diet to manage celiac disease.

I have food allergies and sensitivities that already limit the foods Ican safely eat. Will there be anything left to eat if I start a low-FODMAP diet? The low-FODMAP diet is varied enough to adapt tosuch special concerns as milk or soy allergies, although the very earlystages of the diet may seem a bit restrictive. Concentrate on foods youknow you can eat without a problem, and focus on finding simple, safeways to add more flavor and color to dishes through herbs and spices.

SIGNS OF DIGESTIVE DISORDER

If you haven’t gotten a specific diagnosis for having a digestive disorder, you may stillsuspect that foods you are eating are making you sick. The reactions you have may besubtle but noticeable. Eventually, you can begin to anticipate them, since they happenevery time you eat.

There are a lot of reasons you might be suffering—from food allergies and celiac disease to lactoseintolerance or even food-borne illnesses. Talking toyour doctor and getting tested is critical.

Learning to avoid foods that are to blame and toconcentrate on foods that don’t make you suffer is thegoal of the low-FODMAP diet. If the followingsymptoms describe you, this may be a sign thatFODMAPs are to blame:

Mealtime makes you vaguely anxious, because you know that in a few minutes orhours, you will start to feel cramps, or worse.You feel uncomfortable when you are out in public because you just can’t tellwhen you will need to find a bathroom.Your stomach pains are so strong you cannot concentrate on work.Whether you get plenty of sleep or not, you feel worn out and exhausted.You have heartburn after you eat. Maybe over-the-counter antacids work ormaybe you feel like you need something stronger.You don’t plan outings in the great outdoors because there are no bathrooms.You are losing weight, and you are not trying to.You describe yourself as having a “sensitive” stomach.Healthy foods like apples and onions make you feel uncomfortable, or worse.You can’t remember the last time you felt like going to a restaurant; every time

you go to one, you end up feeling sick.

People get used to the way they are and often just put up with it. When thesymptoms continue to get worse, it only means that the condition has gone untreated fora long time, doing more and more damage to your stomach and cheating your body outof the nourishment it needs.

Any digestive disorder is a serious condition. If you suspect that you have one, itis important to know exactly what kind of disorder you have. Pains that occur an houror two after meals or in the morning, for instance, and go away after eating food ortaking an antacid are typical of ulcers. IBS doesn’t cause a skin reaction or wheezing,but a food allergy might. Your specific condition may be one that requires a medicaltreatment, possibly in combination with a low-FODMAP diet. Here are nine commonsigns of a digestive disorder to discuss with your doctor:

1. Persistent abdominal pain and cramps2. Diarrhea3. Fever4. Blood in the stool5. Bloating6. Constipation7. Unexplained weight loss8. Gas9. Persistent heartburn

High-FODMAP AdditivesWhen reading labels, look for the following ingredients, which may aggravate yourIBS. While the following list is far from comprehensive, avoid foods that contain thefollowing ingredients:

Agave nectarArtificial flavoringsBarley and any ingredient that contains the word (except barley malt vinegar orbarley malt flavoring)Corn sugarCorn syrupFlourFlours made from legumesFructoseFruit juiceHerb and spice blends (may contain onion or garlic)High-fructose corn syrup (HFCS)HoneyInulinRye and any ingredient that contains the wordSemolinaSweeteners ending in -olWheat and any ingredient that contains the word

10 IBS TRIGGER FOODS

High-fat foods If you have IBS, you need to avoid fried foods, pizza, and fattymeats, because lots of fat will intensify intestinal contractions. It can also cause

heartburn, because fatty foods can relax the valve that seals acid in the stomach,allowing it to rise into the esophagus. Fat is a very powerful gastrointestinal stimulant,which means it can produce indigestion and pain in people who have IBS.

Nuts The insoluble fiber in some nuts, cashews, or pistachios can make IBSsymptoms worse because it stimulates the digestive system. Nuts and seeds can

also be quite high in fat, which is also a trigger for IBS. Almonds, chia seeds, pecans,and pumpkin seeds are low-FODMAP and can be enjoyed in moderation.

Dairy You are considered to be lactose intolerant when your body cannot digestlactose, the sugar found in dairy products. This condition can cause cramps,

diarrhea, and bloating. If you are not lactose intolerant, and still have issues withdairy, try nonfat or low-fat products because you could be reacting to the fat in milk oryogurt. You can also try dairy alternatives such as unsweetened almond milk orunsweetened rice milk.

Whole grains About 50 percent of people with IBS also suffer from glutenintolerance. Gluten is the protein found in whole grains like wheat, barley, or

rye. If your body is sensitive to gluten, it can trigger your immune system to attack thecells of the small intestine, creating digestive upset and, in some cases, chronicdisease. Even without an intolerance to gluten you might experience problems withyour morning oatmeal because the insoluble fiber in whole grains can also causediarrhea.

Vegetables Nutritious vegetables are often part of a healthy diet, but there aresome that can create digestive issues. These troublesome vegetables include

onions, cabbage, broccoli, beans, garlic, and red peppers. Raw produce in particular

can cause issues due to the high insoluble fiber.

Sweeteners This category includes artificial sweeteners, honey, sugarsubstitutes, sugar-free foods, and many diet foods. Artificial sweeteners produce

bloating and gas because they cannot be digested easily. The fructose that is found inhoney and fruit can cause gas, bloating, and diarrhea. Fruit juices can be particularlyhigh in fructose, so avoid drinking these if you feel they create digestive distress.

Beverages There are many different drinks thatcan cause issues when you have IBS. Beverages

that are dehydrating such as coffee, carbonateddrinks, and alcohol can contribute to constipation.Caffeinated beverages stimulate the production ofacid in the stomach, causing heartburn andinflammation. The carbonated drinks can also creategas and bloating.

Spicy foods People with IBS can have nervefibers in their intestines that react negatively to capsaicin, a substance in chili

peppers that makes them hot. This reaction can cause pain. Many spicy foods are alsofatty, such as chili, Mexican food, and some curries, which means that even foodswithout chili peppers can create digestive problems.

Beans Although they are a fabulous source of protein and fiber, beans can createserious digestive distress if you have IBS. Beans can help prevent constipation

but the tradeoff may be cramps, gas, and bloating.

Chocolate Although packed with healthy antioxidants, chocolate can trigger IBSsymptoms. It is a diuretic, which can produce constipation. Chocolate also

contains caffeine, which can stimulate the intestines, causing painful inflammation and,in some cases, diarrhea.

I find the FODMAP diet offers a subtle and doable diet guide if youhave bean or dairy sensitivities and helps with balancing out one’s dietwithout drastically removing food groups or [taking] extreme measuresnutritionally.

—ST. MICHELLE

LOW-FODMAP DIET GUIDELINES

The key to relief of your symptoms is strictly following a low-FODMAP eating plan.Whenever you eat foods that contain FODMAPs, you may notice a return of unpleasantsymptoms. The following guidelines can help you make the transition to low-FODMAP eating.

Talk to your doctor. Whenever you embark on a neweating plan, it is essential you meet with your primaryhealth care provider. Talk to your doctor aboutgetting screened for celiac disease before makingplans to begin a low-FODMAP diet, since loweringyour gluten intake with a low-FODMAP diet canmake celiac testing inaccurate. If you have otherserious food restrictions or health issues, such as avegan diet or diabetes, it is especially important toseek medical advice before starting a low-FODMAP diet.

Follow the low-FODMAP diet strictly for four weeks, and track your progress.Let your symptoms be your guide. Track your progress using the symptom tracker here.If after four weeks you still aren’t feeling better, continue for two more. If yoursymptoms persist after six weeks of strict adherence to a low-FODMAP diet, it is timeto talk to your physician and engage in a new strategy for symptom management.

After four to six weeks, begin reintroducing foods. After following the diet strictlyfor four to six weeks, slowly add FODMAP foods back into your diet to determinewhich foods trigger your IBS symptoms. Reintroduce foods one at a time, and only in asmall amount. During this time, track your symptoms to determine which foods areyour personal triggers. Note the food you’ve tried, the amount, and any symptoms youexperienced as a result.

Read labels carefully. Food manufacturers sneak all kinds of ingredients into

processed foods. Therefore, it’s up to you to learn the label terms that indicate when afood contains ingredients that may cause a flare-up of your IBS. See here for foodadditives to avoid.

Eat unprocessed or minimally processed foods. Because ingredient labels can be sotricky to navigate, one of the best ways to avoid accidentally ingesting something thatcauses a flare-up is to eat as many whole, unprocessed foods as possible. The more afood has been altered from its natural state, the more likely it is to contain ingredientsthat may cause you difficulty. For example, a whole tomato used to make spaghettisauce is far less likely to contain ingredients that cause issues than spaghetti saucefrom a jar. Select unprocessed foods (normally found around the perimeter of thegrocery store), including animal protein, suitable low-FODMAP fruits and vegetables,nuts and seeds (excluding pistachios and cashews), and lactose-free dairy.

Make foods from scratch whenever possible. When you make your own food, youknow exactly what goes into it. That isn’t the case with processed foods, fast foods,and restaurant meals. If time is an issue, you can make several meals on the weekendand freeze or refrigerate them to have on hand all week. You can also double recipesto create leftovers for a second meal.

Plan meals and snacks. Careful planning can help you avoid accidentally eating foodsthat contain FODMAPs. Plan meals and snacks a week in advance, and compile agrocery list so you get all you need for the week in a single trip to the store. If you’retraveling, take low-FODMAP foods with you.

Be prepared when dining out. If you are planning to eat at a restaurant, familiarizeyourself with the menu items that fit within your low-FODMAP lifestyle before you goout to eat. Many restaurants list menus and nutrition information on their websites. Seehere for more tips about dining out.

A good temporary plan for equalizing your system if you have IrritableBowel Syndrome (IBS). Doctors are stating this is not a long-term planfor the average person. However, if you are having any difficulties inthe digestive tract, this is an excellent way to alleviate the pain anddetermine if you do indeed have an issue that needs to be dealt with.

—CONNIE W.

SYMPTOM TRACKER

Before beginning the low-FODMAP diet, record your baseline symptoms (gas,constipation, diarrhea, bloating, abdominal pain, etc.) and their severity on a scale of1 to 10, where 1 is no reaction.

Follow the low-FODMAP diet for four to six weeks. Record your symptoms at theend of each week to track your progress.

If your symptoms have improved dramatically, you can reintroduce foods containingFODMAPs back into your diet one at a time. Use the following table to track yourbody’s reactions to each FODMAP food type.

How to Reintroduce FoodsSelect a food that contains only one type of FODMAP from one of the eliminatedgroups (fructans, polyols, fructose, lactose, or GOS). Avoid choosing foods like

apples, which contain multiple FODMAPs. Otherwise, you won’t know whichFODMAP is triggering your symptoms.

Try a small amount. For example, if you’ve really missed wheat, try a half cup ofpasta at lunch or dinner and note any symptoms that occur within the next 24

hours.

If you experience symptoms, chances are that food group is a trigger. Forexample, if you had a half cup of pasta and you noticed symptoms, then fructans

are likely to be a trigger. You will need to restrict them.

After your symptoms disappear, try a smaller amount of the same food or move onto another food group.

If you don’t experience symptoms, try the same food or a similar food from thesame group in a slightly larger quantity. For example, you may wish to have one

cup of pasta or two slices of bread.

Again, track your symptoms for 24 hours. If you remain symptom-free, you maycontinue to try the same FOD-MAP group, adding slightly larger quantities each

day. If, after a week, you still haven’t had symptoms, then you can assume this group isnot a trigger and move on to the next.

HOW TO IDENTIFY TRIGGER FOODS

Trigger foods are those that cause flare-ups of your symptoms. You will most likelyidentify trigger foods once you have completed your initial four weeks of low-FODMAP eating and begin reintroducing foods into your diet. If you are not strictlyfollowing the low-FODMAP plan before you begin reintroducing foods, then you willnot be able to assess your triggers accurately.

The low-FODMAP diet is a dynamic process.Even after you’ve gone through the full eliminationand reintroduction, you may encounter other foodsthat trigger your IBS. When you experience a flare-upof symptoms, use the following tips to identify thefood or beverage that has triggered them.

Track the foods you eat daily, even after theelimination and reintroduction phase of the diet.

If you experience symptoms, check the foods you’ve eaten within eight hours ofthe start of symptoms. Look for unusual foods you don’t eat regularly.Avoid all of those foods for one week.Once symptoms have subsided, reintroduce the potential trigger foods in smallamounts, one at a time.Note which of these foods trigger a recurrence of symptoms and remove themfrom your diet.

ADAPTING THE LOW-FODMAP DIET

The low-FODMAP diet is meant to eliminate foods that can cause digestive distressand has very little wiggle room if you want a flexible diet. You can adapt the diet toinclude favorite recipes if you change the recipes to exclude FODMAPs, but to besuccessful, you can’t deviate too far from the plan. You can still enjoy vegetarianfoods, baked goods, smoothies, and even Paleo choices if those foods suit your needs,just carefully review ingredients in your recipes before eating them. You will findmany delicious, nutritious foods in the low-FODMAP diet to suit your individualneeds without leaving you feeling deprived. If you need to adapt the low-FODMAPdiet to health conditions such as diabetes, your supervising dietician can ensure youare within compliance of your health needs.

Can I lose weight on the low-FODMAP diet? Some foods on the low-FODMAP diet are consumed in small quantities. This kind of portionawareness is a good start for weight loss. You can adjust serving sizesto keep calories under control, as long as you don’t restrict yourself tooseverely. Be sure you are eating enough to maintain your overall healthand energy levels. Many people report that they do lose weight on thelow-FODMAP plan without planning to do so. Whether that is becausethey are simply paying more attention to what they eat or because theinflammation and water-retention in the gut diminishes is hard toestablish.

How to Find a FODMAP DieticianThe low-FODMAP diet should be supervised by a registereddietician to ensure your plan is sound nutritionally. A dietitian isdifferent than a nutritionist, so make sure you are consulting withthe correct professional. Registered dietitians can give qualifiedadvice on every aspect of eating and diet, including special diets,such as low-FODMAPs. This profession is regulated, and

dietitians are professionally qualified through accredited learning institutions.Nutritionists are also qualified to give advice about healthy eating but usually cannotconsult on special diets.

You can find a registered dietitian to assist with a low-FODMAP diet plan by askingyour doctor or contacting the local hospital for a list. There are also many resourceson the Internet if you search for dietitians in your area, and make sure you narrow thesearch to include only those familiar with low-FODMAP plans. Another greatresource is the website IBSFree.net. You can click the Dietitian tab on the top andaccess “Find a Dietitian” in the drop-down menu. This will load a comprehensivespreadsheet showing approximately 160 dietitians, who might accept new clientsneeding assistance with FODMAPs. No matter where you find help to implement alow-FODMAP diet, make sure you independently verify the dietitian’s credentials.

http://IBSFree.net

ALLERGIES VERSUS INTOLERANCES

Some people use the terms food allergies and food intolerances interchangeably.Medically, however, there is a difference between the two.

Food allergies cause an immediate immune systemresponse in your body whenever you consume the item towhich you are allergic. This immune response can affectmany of your body’s different organs, and symptoms areoften quite severe. This occurs when you consume even atiny amount of the offending food. Allergic reactionsinclude:

Anaphylaxis (inflammation and closing of breathingpassages)Difficulty breathingDrop in blood pressureSkin reactions such as hivesSudden onset of diarrhea, vomiting, or crampsSwelling or tingling of mouth, face, lips, throat, and tongueUpper respiratory symptomsWatery eyes

Food intolerances are much slower acting than allergies. Symptoms do not resultfrom an immune system reaction. Instead, they typically come on gradually or mayoccur only when you eat a significant amount of the offending food. For example, insome cases, IBS results from FODMAP intolerances. Intolerances often manifest asgastrointestinal distress, although some may trigger asthma or other respiratorysymptoms.

FODMAP FAQS

You’ve been given a lot of information, and you probably have questions. Thefollowing are the most commonly asked questions about low-FODMAP diets.

Q. How will I know if the low-FODMAP diet willwork for me?

If you have IBS, studies have shown the diet iseffective in about 75 percent of cases when peoplestrictly adhered to the dietary guidelines. Research isless clear about the diet’s efficacy in cases of other

bowel disorders, including IBD and celiac disease. After discussing it with yourdoctor, the best way to know for certain whether the diet will work for you is to try it.When you do, track your symptoms, and follow the guidelines exactly. If, after sixweeks, you continue to have symptoms, the diet may not be right for you.

Q. Will I ever be able to go back to eating bread (or some other food I love)?

Maybe. While there’s a good chance you’ll have to follow some type of FODMAPrestriction for the rest of your life, different people have varying FODMAP triggers.During the reintroduction phase, you’ll discover your triggers. Foods that triggersymptoms will need to be avoided for a few months at least. But since tolerances toFODMAPs can change over time, you can reintroduce your favorite foods in smallamounts again later to see if your tolerances have improved.

Q. Can I enjoy a glass of wine, a beer, or a mixed drink on the low-FODMAPdiet?

WebMD notes that alcoholic beverages can trigger IBS symptoms. While most

alcoholic beverages aren’t high in FODMAPs, they can irritate your condition. Youshould be able to determine whether alcohol is one of your personal triggers bytracking symptoms. You may want to do this outside of your initial low-FODMAP dietand reintroduction of food so you don’t confuse your results or misidentify a trigger.

Q. What about coffee, tea, and soda?

Black coffee doesn’t contain FODMAPs, and black, green, and peppermint teas arelow in FODMAPs. However, other teas like chamomile and oolong do containFODMAPs, and sodas often have HFCS. Caffeine can stimulate bowel movements,which may be a problem for some people. When it comes to beverages, proceed withcaution.

Q. Is a low-FODMAP diet gluten-free?

Wheat, barley, and rye are primary sources of gluten,and the diet restricts these. Some gluten-containingingredients are allowed on the low-FODMAP diet,however. In a gluten-free diet for celiac disease, it isessential to avoid any wheat, barley, and rye and toavoid cross-contamination of these ingredients.Unless you also have celiac disease or some other form of gluten intolerance, it isn’tnecessary to be as strict about cross-contamination in a low-FODMAP diet.

Q. Can I cheat?

It is important to follow the plan strictly until you begin to reintroduce foods after theinitial four weeks.

Q. How can I get flavor into my food withoutusing garlic and onions?

There are several strategies you can use to flavoryour foods. To replace onion and garlic flavor youcan: use the green part of scallions or leeks (but notthe white part); use a pinch of asafetida powder. If

you have celiac disease, then you’ll need to choose asafetida powder that is gluten-free; make garlic oil by simmering garlic in oil, then removing all traces of the solidgarlic (see here); make onion oil by simmering onions in oil, then removing all traces

of the solid onion.

Q. Can I adapt a low-FODMAP diet?

Yes, the low-FODMAP diet can be adapted to any eating plan. However, it isessential you talk with your doctor and/or work with a dietitian to ensure you arereceiving proper nutrition.

Q. I have diabetes. Can I be on a low-FODMAP diet?

You can, although you will need to do a lot of adapting of the diet to meet your owndietary needs. One of the groups of foods restricted on the low-FODMAP diet is sugaralcohols, which are commonly used in sweet treats for diabetics. Before trying thelow-FODMAP diet, talk with the health care provider and the dietitian managing yourdiabetes care.

Q. Will I get all the nutrients I need on a low-FODMAP diet?

The low-FODMAP diet can be a balanced diet depending on the foods you choose.For example, if you choose to eat only potato chips and candy bars to avoidFODMAPs, then the diet won’t be balanced. However, if you choose foods from allfood groups, then chances are you will get the nutrients you need. You can also workwith a dietitian or physician to ensure you are eating a fully balanced and healthy diet.

The low-FODMAP Diet is designed for people plagued by digestiveissues such as IBD (Inflammatory Bowel Disease) and IBS (IrritableBowel Syndrome), Crohn’s, GERD (acid reflux), and peptic ulcers.This diet recommends reducing the amount of foods that fall under thecategories of fructans (e.g., wheat), galactans (e.g., legumes), lactose(e.g., dairy products), fructose (e.g., honey and some fruits), sugaralcohols (e.g., stone fruits and cauliflower).—ELLEN SUE SPICER-JACOBSON

SEVEN-DAY STARTER MEAL PLAN

This seven-day meal plan is your launchpad for starting the low-FODMAP diet!During this first week, it is essential you monitor your symptoms using the symptomtracker here. While most people experience immediate relief within the first sevendays, it may take much longer before you see the full effect.

The first week is essentially a “detox” weekwhere your body rids itself of all of theFODMAPs you’ve been eating until now, soyou may notice some cravings for foods youcannot have. To fight cravings, plan to have afew low-FODMAP snacks and treats available.If you get a particularly intense craving, tryengaging in an activity that releases endorphinsinto the brain, such as 10 minutes of exercise ormeditation. The endorphins will help calm yourfood craving.

Your first week of meals includes breakfast,lunch, dinner with dessert, an afternoon snack, and an evening snack. Feel free tomove snacks around as needed. To minimize waste and save time, meals and snacksuse similar ingredients.

Day OneBreakfast: Spiced Pumpkin Quinoa and Oat Cereal

Lunch: Chicken Salad with Grapes

Afternoon Snack: 2 cups Spiced Popcorn

Dinner: Gluten-Free Penne with Basil-Walnut Pesto, lettuce and tomato salad,

Balsamic-Dijon Dressing, Orange-Vanilla Smoothie

Evening Snack: 2 cups Spiced Popcorn

Day TwoBreakfast: Mixed Berry–Chia Breakfast Smoothie

Lunch: Spinach, Strawberry, and Walnut Salad, Balsamic-Dijon Dressing

Afternoon Snack: 2 rice cakes, 2 tablespoons almond butter

Dinner: Steamed Clams, rice, steamed vegetables, Lemon-Rosemary Granita

Evening Snack: Vanilla Chia Pudding with Blueberries

Day ThreeBreakfast: 2 hard-boiled eggs, ¾ cup honeydew melon

Lunch: deli rotisserie chicken on a bed of lettuce, Balsamic-Dijon Dressing

Afternoon Snack: 1 (5-inch) celery stalk, 1 tablespoon almond butter

Dinner: Steak Fajitas with Bell Peppers Lemon-Rosemary Granita

Evening Snack: 2 cups Spiced Popcorn

Day FourBreakfast: crisp rice cereal, ½ sliced banana, ½ cup rice milk

Lunch: Strawberry, and Walnut Salad ½ sliced banana

Afternoon Snack: ¾ cup honeydew melon cubes

Dinner: Balsamic-Dijon Grilled Chicken Skewers with Mixed Bell Peppers, lettuceand tomato salad, Balsamic-Dijon Dressing, Lemon-Rosemary Granita

Evening Snack: 1 ounce Baked Corn Tortilla Chips, ½ cup Baba Ghanoush

Day FiveBreakfast: ½ cup lactose-free plain yogurt, ½ cup halved grapes

Lunch: Deli rotisserie chicken, 1 cup rice, ¾ cup honeydew melon

Afternoon Snack: 10 baby carrots, 1 tablespoon almond butter or 2 tablespoonspeanut butter

Dinner: hamburger patties on toasted gluten-free buns,Low-FODMAP Mayonnaise, lettuce and tomato salad,Balsamic-Dijon Dressing, Vanilla Chia Pudding withBlueberries

Evening Snack: 1 ounce Baked Corn Tortilla Chips, ½cup Baba Ghanoush

Day SixBreakfast: Orange-Vanilla French Toast

Lunch: Grilled Eggplant with Tomato and Basil Salad, sliced kiwi

Afternoon Snack: ½ cup halved grapes, 1 ounce peanuts

Dinner: Chicken Carbonara, Lemon-Rosemary Granita

Evening Snack: ½ cup halved grapes

Day SevenBreakfast: Poached Eggs on Red Potato Hash

Lunch: Chicken Salad with Grapes

Afternoon Snack: 1 slice gluten-free toast, 2 tablespoons peanut butter

Dinner: Balsamic-Dijon Grilled Chicken Skewers with Mixed Bell Peppers, Orange-Vanilla Smoothie

Evening Snack: 1 ounce cheddar cheese, 2 rice cakes

TRICKS TO HELP YOU STAY ON TRACK

With a busy life, taking shortcuts is essential. The following tips and tricks can helpyou stay on track with your new low-FODMAP lifestyle:

Whenever possible, use precooked meats. This works especially well for saladsand sandwiches, where cooking the meat in the same pan as the vegetables and otheringredients isn’t essential for flavor development.

Choose chopped and washed vegetables. Use baggedsalad, and chopped salad bar veggies to save time andeffort.

Use instant rice. Regular rice takes 20 minutes or longerto cook. Instant rice is ready in 5 minutes. You can alsopurchase precooked rice in the freezer or rice section ofthe supermarket.

Parcook pasta. Cook pasta to 75 percent done, and then run it under cold waterto stop cooking. Toss it with a bit of olive oil and store it in a tightly sealed containerin the refrigerator until you’re ready to use it (up to one week). Then cook it for theremaining 25 percent of the time in boiling water to serve.

Make stock on weekends. Many of the recipes in this book call for vegetable stock.You can double or triple the recipe to make a large pot so you only have to make itonce or twice over the four weeks of the diet. Store it in 2- to 4-cup servings in thefreezer and thaw it as necessary.

Low-FODMAP Diet for ChildrenIf your child has a definitive diagnosis of IBS, then it might bean appropriate to try a low-FODMAP diet with your doctor’sapproval. There is no current research on children and low-FODMAP diets, but clinical trials have shown no negativeside effects in adults following the diet short-term. Long-termconcerns about low-FODMAP diets include uncertain effectson gut flora and the risk of nutritional deficiencies. Discussthese issues with your child’s doctor and follow these

guidelines.

Involve your child: Explain the reasoning behind the low-FODMAP plan and theimportance of sticking to it to feel better. Ask about substitutions for favorite foodsand let your child help pick the menu.

Inform the people who need to know: Since your child’s diet is going to change, it isimportant to let teachers, family members, babysitters, and parents of your child’sfriends know the situation.

Don’t be too rigid: Children with FODMAP issues are not going to be in mortaldanger if they eat these foods by accident; this is not like an extreme food allergy.Your child might eat something that has been eliminated and will have to go throughwhatever digestive issues that usually occur. Then continue with the diet withoutrecriminations.

Be prepared: Always have low-FODMAP foods so that school lunches, snacks, andmeals are easy and stress-free.

FOODS TO ENJOY AND AVOID

To help you make sense of which foods contain FODMAPs and which do not, thefollowing table shows foods you need to eliminate and foods you can enjoy on a low-FODMAP diet. For foods that must be consumed in moderation, recommended servingsizes have been included.

Foods to Eliminate Moderation (High-FODMAP) Foods to Enjoy (Low-FODMAP) Foods to Enjoy in (Moderate-

FODMAP)

FRUITS

apples, apricots, avocados,blackberries, boysenberries, cherries,figs, fruit juice, lychees, mangos,nectarines, pears, persimmons, plums,prunes, watermelon

bananas, blueberries, cantaloupe (¾cup), clementines, cranberries,grapes, honeydew (¾ cup), kiwis,lemons, limes, oranges, passion fruit,pineapples, raspberries, rhubarb, starfruit, strawberries

avocados (1 tablespoon), banana chips(10 chips), shredded coconut (¼ cup),dried cranberries (1 tablespoon),grapefruit, pomegranate (1 smallpomegranate or ¼ cup), raisins (1tablespoon)

VEGETABLES

asparagus, artichokes, beets,cauliflower, chicory, corn, garlic,scallions (white part), leeks (whitepart), mushrooms, okra, onions, peas,shallots, sugar snap peas

alfalfa sprouts, bean sprouts, bellpeppers, bok choy, carrots, chiles,cucumbers, eggplant, endive, fennel,green beans, kale, leeks (green part),lettuce, olives, parsnips, potatoes,scallions (green part), spinach,summer squash, Swiss chard, turnips,zucchini

artichoke hearts (⅛ cup), broccoli (½cup), Brussels sprouts, butternutsquash (¼ cup), celery (5-inch stalk),green cabbage (1 cup), radicchio (1cup), savoy cabbage (½ cup), sweetpotatoes (½ cup), tomato (1 tomatoper meal)

STARCHES AND LEGUMES

barley, couscous, hummus, kidneybeans, lima beans, pinto beans, rye,soybeans, wheat (and wheat-containing products, such as bread,cereal, crackers, flour, pasta, pretzels,tortillas, etc.)

arrowroot, gluten-free cornbread andcorn tortillas, gluten-free breads,gluten-free flour, gluten-free pasta,millet, quinoa, rice, tapioca, tofu,tempeh

Buckwheat kernels (⅛ cup), cannedchickpeas (¼ cup), gluten-free oats (¼cup dry or ½ cup cooked), cannedlentils (¼ cup), sourdough spelt bread(2 slices)

DAIRY

buttermilk, cottage cheese, custard,ice cream, milk (cow, goat, sheep),pudding, sour cream, most soy milks,yogurt

butter, coconut milk, lactose-freecow’s milk, rice milk, whipped cream(½ cup)

Brie cheese, feta cheese, mozzarellacheese, hard cheeses (such asParmesan, cheddar, and Swiss) (1ounce); half-and-half (¼ cup); softcheeses (such as ricotta and creamcheese) (2 tablespoons)

NUTS AND SPICES

cashews, pistachios

Brazil nuts, chia seeds, macadamianuts, peanuts, peanut butter, pecans,pine nuts, sesame seeds, sunflowerseeds, walnuts

almonds (10 nuts), flaxseed (1tablespoon), hazelnuts (10 nuts)

MEATS

processed meats containing wheat,garlic, onion, or HFCS

beef, chicken, duck, eggs, fish, gamemeats, lamb, pork, seafood, tofu,turkey

CONDIMENTS

condiments containing wheat, garlic,onion, or HFCS (such as barbecuesauce, ketchup, mayonnaise, mustard,teriyaki sauce, tomato paste)

champagne vinegar, fish sauce,garlic-infused oil (recipe here), lemonjuice, lime juice, oils, oyster sauce,red wine vinegar, rice vinegar, sherryvinegar, gluten-free soy sauce(tamari), white wine vinegar

balsamic vinegar (1 tablespoon)

HERBS AND SPICES

garlic powder or salt, onion powderor salt

basil, bay leaves, caraway, cayenne,chervil, chives, cilantro, coriander, dill,ginger, mint, mustard seed, oregano,paprika, parsley, pepper, red pepperflakes, rosemary, salt, thyme,turmeric

allspice (1 teaspoon), cinnamon (1teaspoon), onion-free and garlicfreechili powder (1 teaspoon), cumin (1teaspoon)

SWEETENERS

agave, agave nectar, agave syrup,HFCS, honey, isomalt, mannitol,sorbitol, xylitol

acesulfame-potassium (acesulfame-k), aspartame, brown sugar, puremaple syrup (2 tablespoons), sucrose,granulated sugar, powdered sugar

10 TIPS FOR EATING OUT

Dining out in restaurants can be stressful on a low-FODMAP eating plan. Fortunately,there’s plenty you can do to ensure you don’t irritate your IBS when you eat out.

Plan ahead. Most restaurants post their menus online. Many chain restaurantsalso list ingredients and nutritional information. If necessary, you can call the

restaurant ahead of time to ask about their ingredients.

Tell the waiter your dietary restrictions. Often, waitstaff (and even the chef )will be willing to work with you if you have food restrictions. Tell your server

what your restrictions are and ask for recommendations.

Ask questions about the menu. Don’t be afraid to ask questions about the menu.If the server doesn’t know what’s in a dish, he or she can ask the chef.

Visit the restaurant during non-peak hours. Servers and chefs are typicallymuch more willing and able to work with special dietary requests when they

aren’t slammed with other customers.

Order simple menu items. For example, you’re less likely to encounterFODMAPs if you order a steak, steamed vegetables, and potatoes than you are if

you order something that requires more work such as a soup, sauce, or risotto.

Don’t assume a food is safe. Even if you’ve ordered something simple such as asteak and baked potato, you need to make sure it hasn’t been cooked with

common ingredients like onions or garlic. Ask before ordering, and then ask againwhen it is delivered to the table.

If your order is incorrect, don’t be afraid to send it back. Learn how topolitely assert your dietary needs. Being afraid to speak up could cost you.

If you order a salad, don’t order it with dressing. Instead, ask for oil andvinegar on the side and combine them yourself.

Use a low-FODMAP smartphone app. These apps can help you double-checkingredients you are unsure about.

Order items à la carte. If there are no composed dishes that will suit your diet,order a few sides, a salad, or appetizers that will. By ordering à la carte, you can

create a balanced meal that meets your dietary needs.

Many suffer from diarrhea, cramping, and bloating caused by irritablebowel syndrome, or IBS. The low-FODMAP plan will not only allowyou to cope with IBS, but will also allow you to relieve many of thesymptoms caused by IBS.

—ALAN MCLAIN

MIXED BERRY–CHIA BREAKFAST SMOOTHIE

NUT-FREE, VEGETARIAN, VEGAN, PALEO-FRIENDLY, DAIRY-FREE, SOY-FREE

Serves 2. Prep time: 5 minutes, plus 10 minutes to thicken. Cook time: None

Quick and easy for weekday mornings, this breakfast smoothie uses two types ofberries. The smoothie is thickened with chia seeds, which also add protein. If freshberries aren’t available, you can use frozen berries instead, which will give thesmoothie a thicker texture.

2 cups unsweetened rice milk

3 tablespoons chia seeds

1 cup sliced strawberries

1 cup raspberries

2 tablespoons pure maple syrup

1. In a liquid measuring cup, stir together the rice milk and chia seeds. Set aside,allowing the chia seeds to soak in the milk until the mixture thickens, about 10minutes.

2. Stir the seeds and milk once more. Scrape the mixture into a blender jar. Add thestrawberries, raspberries, and maple syrup.

3. Blend the smoothie on high until it is well combined, about 2 minutes. Serve.

Per Serving Calories 180; Protein 5g; Sugar 20g; Fat 7g

SPICED PUMPKIN QUINOA AND OAT CEREAL

VEGETARIAN, VEGAN, DAIRY-FREE, SOY-FREE

Serves 4. Prep time: 5 minutes. Cook time: 20 minutes

This spiced pumpkin cereal provides a warm start to the day. Oatmeal is high in fiber,while pumpkin provides additional fiber and vitamins A and C. When serving, offerlactose-free milk and brown sugar for those wishing a creamier or sweeter cereal.

1 cup unsweetened pumpkin puree

4 cups water

Pinch sea salt

¾ teaspoon ground cinnamon

1 cup quick oats

1 cup quinoa, rinsed

½ cup walnut pieces

1. In a large saucepan over medium-high heat, stir together the pumpkin, water, salt,and cinnamon and bring to a boil, stirring frequently. Add the oats and quinoa.

2. Reduce the heat to medium and cook, stirring frequently, until the oats and quinoaare cooked, about 15 minutes.

3. Remove the cereal from the heat and stir in the walnuts. Serve immediately.


ORANGE-VANILLA FRENCH TOAST

NUT-FREE, VEGETARIAN


French toast is a family favorite. This low-FODMAP French toast uses lactose-freemilk in place of cream and gluten-free bread. Serve with maple syrup on the side, ifdesired.

2 cups lactose-free whole milk

6 large eggs

Juice and grated zest of 1 orange

1 teaspoon pure vanilla extract

8 slices gluten-free sandwich bread

2 tablespoons unsalted butter

Ground nutmeg, for garnish

1. In a medium-size bowl, whisk the milk, eggs, orange juice and zest, and vanillaextract until smooth. Pour the mixture into a 9-by-13-inch baking dish.

2. Preheat a nonstick skillet to medium-high.3. Working in batches, soak the bread in the custard mixture until it is saturated.4. Melt the butter in the skillet, coating the entire cooking surface. Place the soaked

bread in the skillet and cook until browned on both sides, about 4 minutes perside.

5. Sprinkle the French toast lightly with nutmeg. Serve immediately.


POACHED EGGS ON RED POTATO HASH

NUT-FREE, VEGETARIAN, PALEO-FRIENDLY, DAIRY-FREE, SOY-FREE


A ¼-inch dice on the red potatoes allows this hash to cook quickly. If you have amandoline slicer, this will allow you to cut the potatoes evenly and quickly, althoughyou can also use a knife. Keep the skin on the potatoes, as it adds fiber and flavor.

2 tablespoons Garlic Oil (see here)

4 medium red potatoes, cut into ¼-inch dice

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

1 teaspoon white vinegar

4 large eggs

¼ cup chopped fresh chives

1. In a large sauté pan, heat the garlic oil over medium-high heat until it isshimmering. Add the potatoes to the pan. Season them with the salt and pepper.Cook, stirring frequently, until the potatoes are soft and well browned, about 10minutes.

2. While the potatoes cook, fill a large saucepan with about 3 inches of water andbring to a simmer over medium heat. Add the vinegar to the simmering water.

3. Crack 1 egg into a custard cup and carefully slip the egg into the simmeringwater. Repeat with each egg. Allow the eggs to simmer until the whites are set,about 4 minutes.

4. Divide the potatoes among four plates. Top the potatoes with the poached eggs.Sprinkle the chives evenly over the eggs, and serve.

Per Serving Calories 286; Protein 9g; Sugar 1.5g; Fat 9g

CHICKEN SALAD WITH GRAPES

PALEO-FRIENDLY, DAIRY-FREE, SOY-FREE

Serves 4. Prep time: 10 minutes. Cook time: None

This salad is a play on the classic Waldorf salad. Waldorf salads contain apples,which contain FODMAPs, so this salad replaces the apples with grapes. It is toppedwith a creamy dressing. Although the recipe specifies green grapes, you can chooseany type of seedless grapes you wish.

12 ounces boneless, skinless chicken breast, grilled andcut into ½-inch cubes

2 celery stalks, chopped

½ cup chopped fennel

1 cup halved green grapes

½ cup chopped walnuts

1 cup Low-FODMAP

Mayonnaise (see here)


½ teaspoon freshly ground black pepper

4 large butter lettuce leaves

1. In a large bowl, toss together the chicken, celery, fennel, green grapes, andwalnuts until well combined.

2. Add the mayonnaise, salt, and pepper. Toss again to combine.3. Serve the salad in the butter lettuce leaves.


SPINACH, STRAWBERRY, AND WALNUT SALAD

VEGETARIAN, SOY-FREE

Serves 2. Prep time: 5 minutes. Cook time: None

Sliced red strawberries and bright green spinach make this a very pretty salad. If youtake it to lunch, pack the salad separately from the vinaigrette and toss it with thevinaigrette just before eating. The Balsamic-Dijon Dressing see here is the perfectaccompaniment for the salad.

1 (9-ounce) bag baby spinach

1 cup sliced strawberries

1 ounce Parmesan cheese, shaved

½ cup walnut pieces

Freshly ground black pepper

¼ cup Balsamic-Dijon Dressing (see here)

1. In a large bowl, combine the baby spinach, strawberries, cheese, and walnuts.2. Grind pepper over the top. Add the vinaigrette and toss to combine. Serve.


GRILLED EGGPLANT WITH TOMATO AND BASILSALAD

NUT-FREE, VEGETARIAN, SOY-FREE

Serves 4. Prep time: 20 minutes, plus 1 hour to rest. Cook time: 10 minutes

Salting eggplant and allowing it to sit before you cook it draws out the water in theeggplant. This removes the bitterness and allows the eggplant to grill quickly. Wipethe salt off the eggplant, and pat it dry thoroughly with paper towels before putting iton the grill. You can also cook the eggplant in a sauté pan over medium-high heat forabout 4 minutes per side if you don’t have a grill.

For the garlic-basil vinaigrette¾ cup Garlic Oil (see here)

¼ cup red wine vinegar

2 tablespoons finely chopped fresh basil

¼ teaspoon sea salt

⅛ teaspoons freshly ground black pepper

For the eggplant and tomato salad1 large eggplant, peeled and sliced crosswise into ¼-inch-

thick slices

Sea salt

2 large heirloom or beefsteak tomatoes, seeded and diced

8 ounces mozzarella, cubed


To make the garlic-basil vinaigrette

1. Whisk together the garlic oil, vinegar, basil, salt, and pepper in a small bowl.2. Serve immediately, or store in a tightly sealed container in the refrigerator for up

to 1 week.

To make the eggplant and tomato salad

1. Line a baking sheet with paper towels, and place the eggplant slices in a singlelayer on the paper towels. Sprinkle the eggplant with salt. Allow the saltedeggplant to sit for 1 hour.

2. In a medium bowl, combine the tomatoes, mozzarella, and ½ cup of thevinaigrette. Set it aside to marinate while the eggplant rests.

3. Preheat the grill to high.4. Lightly brush the grill grate with oil.5. Wipe the salt from the eggplant and pat dry with paper towels.6. Grill the eggplant slices over direct heat for 4 minutes per side.7. Serve the eggplant warm, topped with the tomato salad. Season with pepper.


BALSAMIC-DIJON GRILLED CHICKEN SKEWERSWITH MIXED BELL PEPPERS

NUT-FREE, PALEO-FRIENDLY, DAIRY-FREE, SOY-FREE

Serves 4. Prep time: 15 minutes, plus at least 1 hour to marinate. Cook time: 15 minutes

If you have time, marinate the chicken for the full 3 hours for the best flavorpenetration. If you’re running short on time, 1 hour will be adequate to impart flavor.If you don’t have a grill, you can bake the skewers on a rimmed baking sheet in a425°F oven for 8 to 10 minutes.

1 pound boneless, skinless chicken breasts, cut into 1-inchcubes

1 cup Balsamic-Dijon Dressing (see here)

1 green bell pepper, seeded and cut into 1½ inch pieces

1 red bell pepper, seeded and cut into 1½ inch pieces

1 orange bell pepper, seeded and cut into 1½ inch pieces

1. Place the chicken in a large zipper-top plastic bag. Pour in ¾ cup of the dressing.Seal the bag and shake it to distribute the dressing. Place the bag in therefrigerator and allow it to marinate for 1 to 3 hours.

2. Heat the grill to high.3. Lightly brush the grill grate with oil.4. Thread the chicken and green, red, and orange bell peppers onto the skewers,

alternating the chicken and the three colors of pepper.5. Grill the skewers over direct heat, brushing the chicken and peppers with the

remaining ¼ cup dressing. Cook, turning the skewers occasionally, until thechicken juices run clear, about 15 minutes. Serve.


You can vary this recipe in many ways. For example, replace thechicken with cubes of beef, pork, or lamb. Mix with the marinade in themorning, and leave it in the refrigerator all night. You can also use

zucchini cut into 1-inch cubes in addition to, or in place of, the peppers.

ENCHILADAS WITH OLIVES AND CHEDDAR



These enchiladas have a flavorful filling made from cheese, olives, and jalapeños.The enchilada sauce comes together quickly, because aromatic ingredients are pulsedtogether in a food processor into a very fine dice and then cooked quickly in olive oil.If you don’t have a food processor, you can finely mince the vegetables with a knife.Be sure to choose a tomato sauce and a chili powder that do not have added garlic oronion.

For the enchilada sauce6 scallions (green parts only)

1 jalapeño pepper, seeded

1 tablespoon chopped chives


1 (8-ounce) can tomato sauce

3 tablespoons chili powder

½ teaspoon dried oregano

½ teaspoon ground cumin


¼ teaspoon cayenne pepper

For the enchiladas2 (4-ounce) cans chopped black olives, drained

1 (4-ounce) can diced jalapeño peppers, drained

8 ounces cheddar cheese, grated

8 (6-inch) corn tortillas

To make the enchilada sauce

1. Place the scallion greens, fresh jalapeño, and chives in a food processor, andpulse briefly to mince the vegetables.

2. In a medium-size saucepan, heat the garlic oil over medium-high heat until itshimmers. Add the vegetables from the food processor and cook until veryfragrant, about 2 minutes.

3. Add the tomato sauce, chili powder, oregano, cumin, salt, and cayenne. Simmerfor 5 minutes to integrate the flavors, then remove from heat and set aside.

To make the enchiladas

1. Preheat the oven to 350°F.2. In a small bowl, combine the olives, canned jalapeños, and 6 ounces of the

cheese.3. Dip each corn tortilla in the enchilada sauce. Spoon an equal portion of the

cheese mixture down the center of each tortilla and roll them up. Place the rolledenchiladas in a 9-by-13-inch baking pan.

4. Pour the remaining sauce over the top of the enchiladas. Sprinkle with theremaining 2 ounces of cheese.

5. Bake the enchiladas until they are warm and bubbly, about 20 minutes. Serve.


GLUTEN-FREE PENNE WITH BASIL-WALNUTPESTO

VEGETARIAN, SOY-FREE


Traditional pesto is a mixture of pine nuts, basil, Parmesan cheese, garlic, and oliveoil. This pesto replaces the garlic with garlic oil and the pine nuts with walnuts. Ifyou’d prefer a more traditional pesto, you can use an equal amount of pine nuts inplace of the walnuts.

1 pound gluten-free penne pasta

2 cups tightly packed basil leaves

½ cup chopped walnuts

½ cup grated Parmesan cheese

⅓ cup Garlic Oil (see here)

1. Bring a large pot of water to a boil over high heat. Add the penne and cookaccording to the package instructions until al dente, 9 to 11 minutes.

2. Meanwhile, pulse the basil, walnuts, Parmesan, and garlic oil in a foodprocessor to finely chop and blend the ingredients. Do not puree.

3. When the pasta is done, drain it in a colander. Toss the hot pasta with the pesto.Serve immediately.


CHICKEN CARBONARA

NUT-FREE, SOY-FREE


Carbonara is a traditional Italian pasta with a bacon and egg sauce. This recipeincludes chicken for extra protein. You can make the sauce while the spaghetti cooks,and then toss it with the hot, drained spaghetti so it coats every strand.

7 ounces gluten-free spaghetti

8 bacon slices, cut into ½-inch pieces

1 tablespoon Garlic Oil (see here)

12 ounces boneless, skinless chicken breast, cut into 1-inch pieces

6 scallions (green part only), chopped

3 eggs

¼ cup lactose-free whole milk

½ cup grated Parmesan cheese


1. Bring a large pot of water to a boil over high heat. Cook the spaghetti accordingto the package directions until it is al dente, 8 to 12 minutes. Drain the pasta in acolander.

2. In a large sauté pan, cook the bacon over medium-high heat, stirring occasionally,until it is browned and crisp, about 5 minutes.

3. Remove the bacon from the pan with a slotted spoon, and set it aside to drain onpaper towels. Remove all but 1 tablespoon of the bacon fat from the pan andreturn the pan to the heat. Add the garlic oil and heat until it shimmers.

4. Add the chicken to the pan and cook, stirring occasionally, until it is completelybrowned on all sides, about 3 minutes per side. Remove the chicken from the panwith tongs and set it aside with the bacon.

5. Add the scallion greens to the pan and cook, stirring occasionally, until softened,about 4 minutes.

6. Meanwhile, in a small bowl, whisk together the eggs and milk until very wellcombined.

7. Add the hot spaghetti, bacon, and chicken to the pan with the scallion greens, and

remove the pan from the heat.8. Add the egg-milk mixture to the hot pasta in a thin stream, stirring constantly.

Toss with the Parmesan cheese and pepper. Serve.


This recipe uses raw eggs, although the hot pasta cooks them slightly.To protect yourself from contamination from raw eggs, use very fresheggs that are less than a week old or use pasteurized eggs.

STEAK FAJITAS WITH BELL PEPPERS

NUT-FREE, DAIRY-FREE, SOY-FREE

Serves 4. Prep time: 10 minutes, plus at least 1 hour to marinate. Cook time: 15 minutes

For the most flavorful results, prepare the marinade the night before you make thesefajitas and marinate the meat overnight in a zipper-top plastic bag. You can alsomarinate the beef for a shorter time, as little as 1 hour, although it won’t be asflavorful.

¼ cup chopped fresh cilantro

3 scallions (green part only), minced

½ jalapeño pepper, seeded


Juice of 1 lime


1 pound flank steak

8 (6-inch) corn tortillas

2 green bell peppers, seeded and sliced

2 yellow bell peppers, seeded and sliced

1. In a food processor, pulse the cilantro, scallion greens, jalapeño, cumin, limejuice, and 2 tablespoons of the garlic oil until minced and combined but notpureed. You can also finely mince the cilantro, scallion greens, and jalapeñowith a knife if you don’t have a food processor, and then whisk in the cumin, limejuice, and 2 tablespoons of the garlic oil.

2. Place the flank steak in a zipper-top plastic bag and add the marinade. Seal thebag and push the steak around to coat it evenly. Place in the refrigerator tomarinate for at least 1 hour, or overnight.

3. Preheat the oven to 350°F.4. Wrap the corn tortillas in foil and warm them in the oven for 15 minutes.5. Meanwhile, in a large sauté pan, heat the remaining 1 tablespoon of garlic oil

over medium-high heat until it shimmers. Add the flank steak and cook until it isbrowned on the outside and medium-rare in the center, 3 to 4 minutes per side.Remove the steak from pan and set it aside, tented with foil.

6. Add the green and yellow bell peppers to the pan, and cook, stirringoccasionally, until they are softened and brown, 5 to 6 minutes.

7. Slice the meat against the grain into ¼-inch-thick slices. Serve the meat wrappedin corn tortillas with the peppers.


VANILLA CHIA PUDDING WITH BLUEBERRIES

NUT-FREE, VEGETARIAN, VEGAN, DAIRY-FREE, SOY-FREE

Serves 4. Prep time: 5 minutes, plus overnight refrigeration. Cook time: None

Chia pudding makes a good snack because it is quick and very easy to make. It is alsofilling. When chia seeds soak in liquid, they swell and turn into a gel with a texturesimilar to tapioca. Top this pudding with fresh blueberries or any other low-FODMAP fruit.

2 cups unsweetened rice milk

¼ cup sugar

½ teaspoon pure vanilla extract

⅔ cups chia seeds

1 cup fresh blueberries

1. In a medium-size bowl, whisk together the rice milk, sugar, and vanilla until wellcombined.

2. Stir in the chia seeds. Allow the mixture to sit on the counter for 30 minutes. Thencover and refrigerate it overnight.

3. Before serving, stir in the blueberries.


ORANGE-VANILLA SMOOTHIE


Serves 4. Prep time: 5 minutes, plus 20 minutes to thicken. Cook time: None

This delicious dessert smoothie has a delightful creamy orange flavor. If you’d like amore intense orange flavor, add 1 teaspoon of freshly grated orange zest. Use freshlysqueezed orange juice for this recipe.

1 cup freshly squeezed orange juice

¼ cup chia seeds

2 cups lactose-free plain yogurt

1 cup lactose-free whole milk

¼ cup sugar

2 teaspoons pure vanilla extract

1 cup crushed ice

1. In a small bowl, combine the orange juice and chia seeds. Allow the mixture tosit for 20 minutes for the chia seeds to thicken and expand.

2. In a blender, combine the orange juice–chia mixture, yogurt, milk, sugar, vanilla,and crushed ice. Blend on high until smooth. Serve.


LEMON-ROSEMARY GRANITA


Serves 4. Prep time: 10 minutes, plus 1 hour to freeze. Cook time: 10 minutes

This granita is a sweet treat with just a hint of savory. If you can, select Meyer lemons,since they are juicier and slightly sweeter than regular lemons and have a morepronounced lemon flavor. The rosemary complements the lemon perfectly—be sure touse fresh rosemary, not dried. The granita will need several cycles of freezing andstirring to give it the right texture, but most of the time spent is just waiting for it tofreeze.

3 cups water

1 cup plus 2 tablespoons sugar

5 rosemary sprigs

Zest of 1 lemon

Juice of 6 lemons

1. In a medium saucepan over medium-high heat, bring the water, sugar, rosemary,and lemon zest to a simmer. Simmer, stirring constantly, until the sugar dissolves.

2. Remove the pan from the heat, cover, and allow the mixture to steep for 10minutes.

3. Strain the syrup through a fine-mesh sieve into a large bowl and stir in the lemonjuice. Whisk to combine.

4. Cover and chill the mixture in the refrigerator until cold, about 15 minutes.5. Pour the chilled mixture into two 9-by-9-inch shallow baking pans and freeze.

After 15 minutes, stir the granita with a large fork. Continue stirring and freezingin 15-minute increments until the granita is completely frozen, about 1 hour.Serve.


SPICED POPCORN



Popcorn makes a great snack, but this popcorn is special because it’s tossed withsweet and savory spices. Avoid microwavable popcorn since it may contain additivesthat aggravate IBS.

2 tablespoons canola oil

½ cup popcorn kernels

¼ cup unsalted butter, melted

½ teaspoon cayenne pepper


½ teaspoon ground cinnamon

2 tablespoons brown sugar

1. Heat the canola oil in a heavy pot over high heat until it shimmers.2. Add 1 kernel of popcorn and wait for it to pop. When the kernel pops, add the

remaining popcorn and cover the pot.3. Carefully shift the pot back and forth while maintaining contact with the stove top

to stir the kernels. Cook until the popping slows to about 1 pop per second. Pourthe popcorn into a large bowl.

4. In a small bowl, mix the melted butter, cayenne, cumin, cinnamon, and brownsugar. Pour the mixture over the popcorn. Serve immediately.


FRESH SALSA AND BAKED TORTILLA CHIPS


Serves 4. Prep time: 15 minutes, plus 20 minutes to rest. Cook time: 25 minutes

Commercially prepared salsa contains onions and garlic. This low-FODMAP versionuses garlic oil and scallion greens to replace those flavors. This is an uncooked salsa,so it needs to be used within about 4 days of making it. Keep it tightly sealed in therefrigerator until you are ready to use it. Store the chips for up to 1 week in a tightlysealed container.

For the salsa4 heirloom or beefsteak tomatoes, chopped

8 scallions (green part only), minced

¼ cup chopped fresh cilantro

2 tablespoons chopped fresh chives

1 jalapeño pepper, seeded and minced

Juice of 1 lime

1 tablespoon Garlic Oil (see here)


½ teaspoon freshly ground black pepper

Pinch cayenne pepper

For the chips12 (6-inch) corn tortillas

2 tablespoons olive oil

Sea salt (optional)

To make the salsa

1. In a medium bowl, toss together the tomatoes, scallions, cilantro, chives,jalapeño, lime juice, garlic oil, salt, black pepper, and cayenne until well mixed.

2. Allow the salsa to rest for 20 minutes before serving to blend the flavors.

To make the chips

1. Preheat the oven to 350°F.2. Slice the tortillas into six triangles each, and place them in a large bowl. Add the

olive oil and sea salt (if using) and toss to coat.3. Place the coated tortilla chips in a single layer on two baking sheets. Bake until

the chips are browned and crisp, 20 to 25 minutes.


Limit these to about 18 chips per day; any more may cause IBS upset.

BABA GHANOUSH


Serves 4. Prep time: 15 minutes, plus 5 minutes to cool. Cook time: 10 minutes

This eggplant dip is a traditional Middle Eastern snack. Traditional baba ghanoushcalls for lots of garlic, which is replaced here with garlic oil. The recipe also leavesout the tahini, which is high in FODMAPs. Limit intake to less than 1 cup per day.Leftovers can be stored in a tightly sealed container in the refrigerator for up to 3days.

1 large eggplant, peeled and cut into ¼-inch-thick slices

2 tablespoons olive oil

¼ cup freshly squeezed lemon juice

¼ teaspoon ground cumin


¼ cup Garlic Oil (see here)

1 tablespoon chopped fresh flat-leaf parsley

1. Heat the grill to high.2. Lightly brush the grill grate with oil.3. Brush each slice of eggplant with olive oil and place it on the hot grill. Grill,

flipping occasionally, until the slices are very soft and have grill marks, about 5minutes per side.

4. Allow the eggplant to cool slightly, about 5 minutes.5. Place the eggplant in a medium bowl and mash it with a fork. Add the lemon

juice, cumin, and salt. Mix well. Taste and add additional salt, if necessary.6. Drizzle the eggplant with the garlic oil and sprinkle it with the chopped parsley.

Serve.


If you don’t have a grill, you can roast the eggplant in a 450°F oven. Todo this, keep the eggplant whole and unpeeled, and prick it all over with

a fork. Roast on a baking sheet until the eggplant is soft, about 20minutes. Allow the eggplant to cool and then remove the skin. Proceedwith the recipe as indicated.

LOW-FODMAP MAYONNAISE

NUT-FREE, VEGETARIAN, PALEO-FRIENDLY, DAIRY-FREE, SOY-FREE

Makes 1 cup. Prep time: 10 minutes. Cook time: None

Many brands of prepared mayonnaise contain high-fructose corn syrup (HFCS).Fortunately, mayonnaise is quite easy to make at home. The trick lies in adding the oilvery slowly. If you don’t have a food processor, you can whisk constantly instead,making sure you carefully pour the oil in a very thin stream.

1 large egg yolk

1 tablespoon red wine vinegar

2 teaspoons freshly squeezed lemon juice


1 cup canola oil, light olive oil, or other neutral oil

1. In a food processor, combine the egg yolk, vinegar, lemon juice, and sea salt.2. With the food processor running, start adding the oil, one drop at a time, through

the feed tube. After about 20 drops of oil, start adding the remaining oil in a verythin stream with the food processor still running.

3. Serve immediately, or store the mayonnaise in a tightly sealed container in therefrigerator for up to 1 week.

Per Serving (2 tablespoons) Calories 115; Protein 0g Sugar 0g; Fat 10g

BALSAMIC-DIJON DRESSING


Makes 1 cup. Prep time: 5 minutes. Cook time: None

Balsamic vinegar is low in FODMAPs, provided you limit yourself to 1 tablespoon.This salad dressing recipe uses a 3:1 vinaigrette ratio, so 2 tablespoons of dressinghas less than 1 tablespoon of balsamic vinegar. Limit yourself to one 2-tablespoonserving per meal.

2 tablespoons balsamic vinegar

2 tablespoons Dijon mustard


⅛ teaspoon freshly ground black pepper

¾ cup Garlic Oil (see here)

1. In a small bowl, whisk together the vinegar, mustard, salt, and pepper until wellcombined. Add the oil in a thin stream, whisking to emulsify.

2. Serve immediately, or store in a tightly sealed container in the refrigerator for upto 1 week.

Per Serving (2 tablespoons): Calories 184; Protein 0g; Sugar 0g; Fat 21g

GARLIC OIL


Makes 1 cup. Prep time: 5 minutes, plus 10 minutes to rest. Cook time: 10 minutes

Garlic oil is used in several recipes throughout this book. While garlic containsFODMAPs, if you use it to flavor oil and then strain away all of the solids, it won’taggravate your IBS—but it will allow you to enjoy some garlic flavor.

1 cup extra-virgin olive oil 6 garlic cloves, sliced

1. Place the olive oil in a small saucepan over medium-low heat. Add the garlic andbring it to a simmer. Reduce the heat to low and simmer, stirring frequently, for 5minutes.

2. Allow the oil to cool for at least 10 minutes, or longer for a stronger flavored oil.Strain the oil through a fine-mesh sieve and discard the solids.

3. Store the oil in a tightly sealed container in the refrigerator for up to 1 week.

Per Serving (1 tablespoon) Calories 120; Protein 0g; Sugar 0g; Fat 14g

RESOURCES

Books, Apps, and WebsitesThe following resources will help you stay abreast of the latest low-FODMAPresearch.

BooksIBS-Free at Last! Change Your Carbs, Change Your Life with the FODMAPElimination Diet by Patsy CatsosThis comprehensive self-help book is designed to provide instruction on how toimplement a low-FODMAP diet to relieve the symptoms of IBS. The book explainsFODMAPs in an easy-to-understand manner and provides a diet that looks relativelysimple to follow.

Features:

Lists of foods to enjoy and foods to avoidA step-by-step planAn explanation of the science behind the low-FODMAP dietMeal plans

I Have IBS…Now What?!!! by Ashkan Farhadi

This is a small book that is a must-read for anyone who is suffering from IBS. Theauthor is a hands-on gastroenterologist at Rush University Medical Center in Chicagowho treats people with IBS and other gastrointestinal diseases and conditions. Farhadiis also a researcher into IBS.

Features:

An easy-to-understand explanation of IBSTriggers and possible causes of IBSResearch into IBSSymptoms of IBSTreatment optionsHow to get a diagnosisTips to find relief of symptoms

The Low-FODMAP Diet Cookbook by Sue ShepherdThis is a companion book for The Complete Low-FODMAP Diet. Dr. Shepherd is theoriginator of the low-FODMAP diet. There is some explanation about the low-FODMAP diet in scientific terms, but the book is mostly a well-designed cookbookthat provides choices for people who want to eat well without triggering IBSsymptoms.

Features:

A summary of the low-FODMAPs dietAn explanation of other conditions or diseases that might be positively impactedby the dietAn assortment of recipes for all levels of culinary skill, covering all courses,including dessertVegan and vegetarian recipes and adaptions

The Complete Low-FODMAP Diet by Sue Shepherd and Peter Gibson

The authors of this book were key participants in the research that pinpointed that alow-FODMAPs diet could provide relief from the symptoms of IBS. This bookoutlines a plan that seems less like a deprivation diet and more like a solution to acommon condition.

Features:

An explanation of the science behind the low-FODMAP dietLists of foods to enjoy and foods to avoidMeal plansRecipes covering all courses and mealsPractical tips pertinent to real lifeResearch statistics behind the plan

Eating for IBS by Heather Van VorousThis is a cookbook written by someone who suffers from IBS and who shares therecipes that provided relief without being stingy on taste or variety. The author is acook with her own TV show Heather Cooks! and a website designed to assist peopledealing with IBS.

Features:

Scientific statistics and research findings showing how the digestive system isaffected by food

An assortment of nutritious recipes, ranging from simple to complexA list of trigger foods and strategies to avoid themA general adherence to healthy eating guidelines that make the recipes in the bookappropriate for anyone looking to live and eat well

AppMonash University’s Low-FODMAP Diet App http://www.lowfodmap.com/monash-university-fodmap-diet-appThe Monash University Low-FODMAP diet app is created from the work done atMonash University, where the early groundbreaking research was conducted on theeffects of diet on IBS patients. This app was created in the wake of a high demand topinpoint and understand FODMAPs in daily meals and be able to make educatedchoices about what to eat without experiencing IBS symptoms. The application placesaccurate information right at the user’s fingertips whenever it is needed. This app isupdated with the latest research and recommendations every twelve months.

Features:

A copy of the Monash University low-FODMAP diet patient information bookletArticles about the low-FODMAP dietA food guide outlining foods to enjoy and foods to avoid in a searchable, color-coded formatAppropriate serving sizes for each foodTips for following the dietMenu plansRecipesShopping list templatesRecipe recommendations in a seven-day challengeA symptom tracker template

WebsitesIBS Diets FODMAP Dieting Guidewww.ibsdiets.org/fodmap-diet/fodmap-food-list

Monash University’s Low-FODMAP Diet for Irritable Bowel Syndrome http://www.med.monash.edu/cecs/gastro/fodmap

Kate Scarlata’s IBS, FODMAP Diet, Celiac, and Diabetes Counseling Site http://www.katescarlata.com

http://www.lowfodmap.com/monash-university-fodmap-diet-app

http://www.ibsdiets.org/fodmap-diet/fodmap-food-list

http://www.med.monash.edu/cecs/gastro/fodmap

http://www.katescarlata.com

Shepherd Works Low-FODMAP Diet http://shepherdworks.com.au/disease-information/low-fodmap-diet

http://shepherdworks.com.au/disease-information/low-fodmap-diet

REFERENCES

Books and Other SourcesDe Roest, R. H., B. R. Dobbs, B. A. Chapman, B. Batman, L. A. O’Brien, J. A.Leeper, C. R. Hebblewaite, and R. B. Gearry. “The Low-FODMAP Diet ImprovesGastrointestinal Symptoms in Patients with Irritable Bowel Syndrome: A ProspectiveStudy.” The International Journal of Clinical Practice 67, no. 9 (May 2013): 895–903. doi:10.1111/ijcp.12128.

Environmental Working Group. “EWG’s 2014 Shopper’s Guide to Pesticides inProduce.” Accessed May 14, 2014. http://www.ewg.org/release/ewgs-2014-shoppers-guide-pesticides-produce.

Hyman, Mark. “Three Hidden Ways Wheat Makes You Fat.” Huffington Post. Lastmodified April 19, 2012.http://www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html.

International Foundation for Functional and Gastrointestinal Disorders. “Facts aboutIBS.” Accessed May 6, 2014. http://www.aboutibs.org/site/what-is-ibs/facts.

Li, James T. C. “Diseases and Conditions: Food Allergy: What’s the DifferenceBetween a Food Intolerance and a Food Allergy?” Mayo Clinic. Accessed May 6,2014.http://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/faq-20058538.

Mayo Clinic. “Diseases and Conditions: Inflammatory Bowel Disease.” AccessedMay 6, 2014.http://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/basics/definition/con-20034908.

National Foundation for Celiac Awareness. “Celiac Disease Fast Facts.” AccessedMay 6, 2014.http://www.celiaccentral.org/celiac-disease/facts-and-figures.

Stanford Hospitals & Clinics. “The Low-FODMAP Diet.” Accessed May 6, 2014.http://fodmapliving.com/wp-content/uploads/2013/02/stanford-university-Low-fodmap-diet-handout.pdf.

http://www.ewg.org/release/ewgs-2014-shoppers-guide-pesticides-produce

http://www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html

http://www.aboutibs.org/site/what-is-ibs/facts

http://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/faq-20058538

http://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/basics/definition/con-20034908

http://www.celiaccentral.org/celiac-disease/facts-and-figures

http://fodmapliving.com/wp-content/uploads/2013/02/Stanford-University-Low-FODMAP-Diet-Handout.pdf

Sui, Yali, Gordana Djuras, and Gerhard M. Kostner. “Fructose MalabsorptionInfluences Chronic and Recurrent Infectious Diseases, Dyspepsia, and Heartburn.”The Open Gastroenterology Journal 6 (2012): 1–7. Accessed May 6, 2014.http://benthamscience.com/open/togasj/articles/V006/1TOGASJ.pdf.

Thomas, J. Reggie, Rakesha Nanda, and Lin H. Shu. “A FODMAP Diet Update: Crazeor Credible?” Practical Gastroenterology (December 2012): 37–46.http://www.medicine.virginia.edu/clinical/departments/medicine/divisions/digestive-health/nutrition-support-team/nutrition-articles/parrish_dec_12.pdf.

WebMD. “Irritable Bowel Syndrome (IBS) Health Center: Irritable Bowel Syndrome(IBS) Triggers and Prevention.” Accessed May 6, 2014.http://www.webmd.com/ibs/guide/ibs-triggers-prevention-strategies.

http://benthamscience.com/open/togasj/articles/V006/1TOGASJ.pdf

http://www.medicine.virginia.edu/clinical/departments/medicine/divisions/digestive-health/nutrition-support-team/nutrition-articles/Parrish_Dec_12.pdf

http://www.webmd.com/ibs/guide/ibs-triggers-prevention-strategies

The Dirty Dozen and the Clean FifteenEach year, the Environmental Working Group, an environmental organization based inthe United States, publishes a list they call “The Dirty Dozen.” These are the fruits andvegetables that, when conventionally grown using chemical pesticides and fertilizers,carry the highest residues. If organically grown isn’t an option for you, simply avoidthese fruits and vegetables altogether. The list is updated each year, but here is themost recent list (2014).

Similarly, the Environmental Working Group publishes a list of “The Clean Fifteen,”fruits and vegetables that, even when conventionally grown, contain very low levels ofchemical pesticide or fertilizer residue. These items are acceptable to purchaseconventionally grown. Refer to the food list to ensure that these items meet the low-FODMAP diet guidelines.

The Dirty DozenAPPLE

STRAWBERRY

GRAPE

CELERY

PEACH

SPINACH

SWEET BELL PEPPER

IMPORTED NECTARINE

CUCUMBER

CHERRY TOMATO

SNAP PEA

POTATO

The Clean FifteenASPARAGUS

AVOCADO

CABBAGE

CANTALOUPE

CORN

EGGPLANT

GRAPEFRUIT

KIWI

MANGO

MUSHROOM

ONIONS

PAPAYA

PINEAPPLE

SWEET PEAS (FROZEN)

SWEET POTATO

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